Jul 2017
A. DeadLift @ 90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95% x 1+ B. -5’Amrap- 20 D-Ball Clean @ 40/30 150 mts KB Farmer Walk (A.H.A.P) Max Reps OH Walk Lunge @ 40/25 -Rest 2′- -4′ Amrap- 15 D-Ball Cleans 100 mts KB Farmer W Max Reps Front Rack Lunges @50/35 -Rest 1′- -3′ Amrap- 10 D-Ball Cleans 50 mts Farmer Carry Max Reps
Jul 2017
For Time: 800 mts Run 30 KBS 500 mts Run 20 Ring Dips 300 mts Run 10 Burpees 300 mts Row/Ski 20 Ring Dips 500 mts Row/Ski 30 KBS 800 mts Row/Ski
Jul 2017
A. -12′ Emom- 1Hang Sqt Clean + 1Sqt Clean + 1Ft Squat Subir peso cada 3 sets B. For Time: 15 – 12 – 9 Hang Squat Clean Box Jump Over @ 70/60 T2B Med Ball Run 100 mts -Time Cut 15 mins-
Jul 2017
A. Shoulder Press @90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95 x 1+ B. -For Max Reps- 4Rnds 60″ Max reps: Shoulder 2 OH 60″ Max Reps: DU’s 60″ Max Reps: Cal Row Rest 60″ / Rnd
Jul 2017
A. -Back Squat @90%1Rm- 60% x 5, 75% x 5, 85% x 5, 90%x 3, 95% x 1+ B. -10′ AMRAP- 1 DL @ 120/90 2 wall balls @ 30/20 3 C2B-Pu +1 rep cada rnd
Jul 2017
A. Dead Lift @90%1rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3+ B. Partner Wod For Time: A1: 1rnd DB “DT” / A2: 2KTB Hold * 50 Box Jumps** A1: 1Rnd DB “DT” / A2: 2 KTB Hold* 50 Wall Balls** A1: 1Rnd DB “DT”/A2: 2 KTB Hold* 50 T2B** Time Cut 20′ ** Dividir reps any-how
Jul 2017
A.Skill: Rope Climb B. 30′ Emom: m1: 40″: Max Cal AB m2: 2 leg less Rope Climb m3: 100 mts Sprint Run m4: 2 leg less Rope Climb m5: 40″: Max Burpees m6: Rest ..Keep calm and Breath
Jul 2017
A. Shoulder Press @ 90%1Rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3 + B. -Sprint Nate- 4 x 3′ Amrap 2 MU 4 HSPU 8 KBS @ 32/24 *retomar reps
Jul 2017
A. Squat Snatch -12′ Emom – Cada minuto ejecutar: 1 HP Snt + 1 Snt Clasico + 1 Oh Squat B. 3RFT 250 mts Row 12 HP Snatch @ 50/35 9 Burpees 6 OH Squat @ 50/35 -TC 15 mins –
Jul 2017
A. Back Squat @ 90%1rm 55% x 5, 65% x 5, 80% x 3, 90% x3 + B. -8′ AMRAP- 30 Du’s 10 Front Squat @ 60/45
Jun 2017
A. 5 x 5 Dead Lift @ 90% 1rm 55%, 65%, 75%, 80%, 85% x 5 + B. 3 RFT: 20 D Ball Alt Lunge @ 40/20 *Turkis get Up Rigth 10 Burpee Box Jump *Turkish get Up Left *1Rnd: 4reps 2Rnd: 3reps 3Rnd: 2 reps
Jun 2017
RECOGNIZE THE IMPORTANCE IN ENDURANCE “The No. 1 thing is CrossFitters think running is about running. No, running is about developing and improving overall work capacity,” Hinshaw said. “You are supporting your bodyweight, the amount of precision you are controlling and your body’s ability to buffer or clear your lactate.” So, why is that important? “When that lactate hits your bloodstream it has no idea where it came from, its